8/11/2017

8/11/2017

Alright, the weekend is right around the corner. You all have been kicking butt all week. Keep grinding, stay motivated, and lets finish the week out strong!!

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Hang Power Cleans

3) 5 Rounds for time of
5 Hang Power cleans Using 85% of todays heaviest
200m Run
5 Hang Power Cleans using 85% of todays heaviest
200m Row

Notes: If the class is bigger than the number of rowers then start half the class on the first 5 hang power cleans and the other half on the second 5 hang power cleans.

4) Mobility/Stretching


Competition Programming:

1) Find a 3RM Power Clean

2) 5x2 Power Cleans using 90% of above

3) 3x3 Clean pulls using 110% of your 1RM

4) “GI Jane”
For time complete 100 Burpee Pull-ups

5) Mobility/Stretching


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